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[00:00:00] Jenny Swisher: Welcome friends to this episode of the Sync Your Life podcast. Today we’re diving into the topic of L theanine as a powerful supplement for women. Now this isn’t the first time that we’ve done a deep dive on various supplements here on the podcast. I’ve covered things before like magnesium, omega 3s and vitamin D, but L theanine is slowly working its way to the top of the list for me as something that I’m seeing considerable difference with.

[00:01:19] Jenny Swisher: So I wanted to make sure as always that if it’s working for me, I share it with you. As always though, make sure you check with your doctor before starting any supplements. This podcast is not intended to be medical advice. So let’s dive into L theanine. What is it exactly? Well, it’s an amino acid found primarily in green and black tea and some mushrooms.

[00:01:38] Jenny Swisher: It is said to help ease anxiety, stress, and reduce insomnia. A study published in the Journal of Clinical Psychology found a benefit in anxiety reduction when using 400 mg of L theanine in addition to ongoing treatment in those with schizophrenia. Other studies have found that L theanine promotes relaxation without causing drowsiness.

[00:01:56] Jenny Swisher: And as for sleep, in one randomized controlled trial, it was found that those taking L theanine had fewer sleep disturbances and fell asleep more quickly compared to the placebo group. Those using L theanine also had improved mental clarity. And in another study, it was found that L theanine and GABA had a synergistic effect on both sleep quality and duration.

[00:02:16] Jenny Swisher: So I think it’s safe to say that science supports anxiety reduction and better sleep with the use of L theanine. As we know, women tend to be susceptible to stress, Especially during perimenopausal years, which can happen anywhere from age 35 to 50, those years leading up to menopause. It’s this point in our lives when we can have children of our own and oftentimes even aging parents.

[00:02:37] Jenny Swisher: A lot of people call this the sandwich generation, all while our sex hormones are starting to decline and adrenal glands are ramping up and becoming extra taxed. Oftentimes during perimenopause, women will complain of things like brain fog, anxiety, trouble sleeping, and lack of mental focus. It’s estimated that one in three perimenopausal women who consult with their GP with low mood will be offered antidepressants.

[00:02:59] Jenny Swisher: That’s one in three women will be offered antidepressants. As women who wear all the hats facing sex hormone decline and perimenopause and caring for everyone else, this doesn’t seem so out of the ordinary, but does it mean that it has to be that way? Supplements like L theanine and certainly magnesium can help.

[00:03:17] Jenny Swisher: So how does it help? Well, in one randomized, double blind, placebo controlled crossover study, it was found that L theanine lowered the cortisol response. It also boosts levels of GABA, a neurotransmitter that promotes relaxation and sleep. L theanine triggers alpha brainwaves as well.

[00:03:33] Jenny Swisher: Alpha brainwaves occur when you’re relaxed but still awake, like when you meditate or daydream. They make you feel relaxed but not sedated, which may explain why L theanine has been shown to decrease anxiety while increasing alertness. So how much L theanine? Well, typical dosages of L theanine range from 100 to 400 mg per day, which is similar to what’s been used successfully and safely in studies showing benefits to reducing stress and supporting sleep.

[00:03:57] Jenny Swisher: But as always, we want to consult with our doctor before we start it for ourselves, because health is individual. I’ll make sure that I link up for you in the show notes my favorite L theanine and magnesium combo night supplement that I’ve been using for several months. It’s been a game changer for me because it’s not only improving my deep and REM sleep, which I track with my Oura Ring, but I’m also seeing a considerable difference in the early morning anxiety that I was experiencing, probably due to its calming effects on cortisol and in my overall mood.

[00:04:24] Jenny Swisher: In my opinion, women struggling with sleep or who are dealing with high stress lives or fluctuating moods should consider L theanine. There’s little to no side effects, so to me it’s worth a try. Now one thing I want to read to you is a recent post that I saw on Dr. Stacey Sim’s Instagram, which I find Hugely beneficial, she has such great knowledge and content there.

[00:04:43] Jenny Swisher: She talks specifically about L theanine and she says this, quote, L theanine is a non protein amino acid that works with the GABA system in your brain. It helps increase alpha waves, which are associated with the parasympathetic response, promoting relaxation and improving sleep. The standard dose for improving sleep is 200 mg, taken about 30 minutes before bedtime.

[00:05:02] Jenny Swisher: For the first two weeks, a higher dose of 400 mg may be used to kickstart the body’s response. She goes on in the post to talk about adaptogens and how L theanine is not considered an adaptogen. However, they can be used in tandem together to really help with your body’s overall stress response. My friends, perimenopause is no joke.

[00:05:20] Jenny Swisher: And really, hormone imbalance is no joke. Dealing with things like anxiety and brain fog and trouble sleeping, that is no fun for anyone. Ourselves and our family members that love us, right? So, if we can really help calm the anxiety and be in that sort of GABA, alpha brainwave state. That is where we want to be.

[00:05:38] Jenny Swisher: We want to be in the calm and the parasympathetic nervous system. So I hope this helps you as always, I try to bring valuable topics to the podcast to help you on your own journey, knowing that most women are struggling with things like this, unfortunately, but just because it’s common, it doesn’t mean it has to be normal.

[00:05:53] Jenny Swisher: You know, that normal is not optimal. Every woman deserves to live with maximum energy and who knows, maybe L theanine or magnesium or the combination of both. could be the supplement that makes the most difference for you. So share this out if you will my friends and thank you so much for tuning in.

[00:06:08] Jenny Swisher: We’ll talk again soon. Bye bye.